Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

OPTIONAL GENERAL MOBILITY

8 Bootstrappers

10 Groiners w/ a Twist

12 Scap Push-Ups

10 Alt. Scorpions

Into…

SPECIFIC WARM-UP

3 ROUNDS

1:00 Bike (EZ/MOD/HARD)

15 Air Squats → 10 WB Front Squats → 10 WB Thrusters

12 Scap Push-Ups → 8 Knee Push-Ups → 8 Push-Ups

5/5 WB Around the World → 10 WB Strict Press

Workout – Performance

FOR TIME (Time)

50-40-30-20-10*

Cal Bike*

Wall Balls (20/14)

*Complete 20 Push-Ups after each round.

**Alt. Cals: 40-30-25-15-8.

(Score is Time)

KG WB: (9/6)

Workout – Fitness

FOR TIME (Time)

40-30-20-20-10*

Cal Bike**

Wall Balls (14/10)

*Complete 15 Push-Ups after each round.

**Alt. Cals: 30-25-15-15-8.

(Score is Time)

KG WB: (6/5)

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME*

100-80-60-40-20**

Cal Bike

Wall Balls (Athlete Choice)

*Complete 20 Synchro Push-Ups after each round.

**P1 works while P2 rests. Split work as needed.

(Score is Time)

Optional Cool Down – All

5-10 MIN YOGA FLOW… (No Measure)

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose

(No Measure)